Health Review 

Speed Up Your Metabolism

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Sammy Pappas is a co-founder of Dietitians of Palm Valley, registered dietitian and certified personal trainer. Pappas enjoys blogging about nutrition, fitness, and wellness.

Our metabolism slows 2% every decade after 20 years of age and 5% every decade after 40 years of age. Let’s face it…that sucks! So, what can you do to fight back against father time? 

Countless studies and research articles are frequently released about how to speed up metabolism. As much as we all wish it were true, there is no magic pill or fad diet that is going make your metabolism race. Below are some quick tips and tricks that have been statistically proven to speed up metabolism! Enjoy! 

Eating More Frequently. Eat every 3 hours to keep your metabolism racing. Typically, 3 meals and 2 small snacks throughout the day should do the trick!

Water intake. Studies show those who drink 8 or more glasses of water per day burn more calories than those who only drink 4 glass of water per day.

Ice cold water. 6 glasses of ice cold water per day have been shown to burn 10 extra calories per day. It may not seem like a lot, but that equates to one pound per year!

Sleep. It is recommended to get 7-9 hours of sleep per night. Not enough sleep causes alterations in glucose metabolism leading to insulin resistance, increased appetite, and reduced energy expenditures.

Working out. Aerobic and strength training have benefits. Strength training can elevate your metabolism for about 3 hours post workout. The more lean/muscle mass you have the more you burn…

  • Muscle Mass: burns 40 calories per pound of lean mass per day.
  • Fat Mass: burns 2 calories per pound of fat mass per day.

High(er) protein diets. Protein requires 25% more energy to digest than carbs and fat.

Green tea. Energy expenditure is increased by 4% for 24 hours after 90 mg of epigallocatechin-3-gallate (EGCG)—the most significant phytochemical in green tea. 

Have additional questions about metabolism? Contact Dietitians of Palm Valley at 904-250-0075 or info@dietitiansofpalmvalley.com.